Beef is one of the most concentrated sources of dietary protein, which benefits health in several ways. Protein provides amino acids, the building blocks the human body uses to form enzymes, tissues, muscles and organs necessary for sustaining life. Protein is also a source of energy that slows the digestion of carbohydrates, preventing dramatic shifts in blood glucose that may lead to diabetes. The various cuts of beef provide different quantities of protein, depending on the originating location in the cow.
Chuck
The section of the cow where chuck meat originates is the top front area, or the "shoulders" of the cow. A 3-oz. serving of chuck blade steak provides 22.4 g of protein, which is 45 percent of the 50-g daily value the American Dietetic Association recommends.
Rib
A rib steak comes from the top mid section of the cow, between the chuck and the short loin areas. A serving provides 19.4 g of protein, or 39 percent of the ADA daily value.
Short Loin
The short loin area of the cow may be the most popular for providing steaks -- the T-bone, porterhouse and filet mignon come from this section. A T-bone steak provides 20.7 g of protein; a porterhouse provides 20 g; and a filet mignon provides 22.5 g.
Sirloin
The sirloin section of the cow is situated on the top back, between the short loin and the rump. The most common cut from the sirloin area is a top sirloin steak, which is less tender compared with the loin cuts, but more flavorful and more tender compared with the rump sections. A 3-oz. serving provides 25 g of protein.
Round
The round section of the cow is also known as the rump, and is located on the back top end. The steaks derived from this area are called top round and eye of round. Top round is more tender and flavorful compared with eye of round. A 3 oz. top round steak provides 26.1 g of protein, and an eye of round steak provides. 25.3 g.
Skirt
The sections on the bottom area of the cow provide fewer steaks. The area below the rib section is called the short plate, and the skirt steak is cut from this area. A skirt steak provides only 20 g of protein.
Flank
The area below the short loin section, behind the short plate, is called the flank. The flank is a relatively narrow area that provides only the flank steak, which contains a medium amount of protein -- 23.5 g per serving.
References
- USDA National Nutrient Database for Standard Reference: Protein
- USDA: Nutrient Data Laboratory: Beef, Short Loin, Porterhouse Steak, Separable Lean and Fat, Trimmed to 1/8" Fat, All Grades, Cooked, Broiled; Beef, Short Loin, T-bone Steak, Separable Lean and Fat, Trimmed to 1/8" Fat, Lean and Fat, Trimmed to 1/8" Fat, All Grades, Cooked, Broiled
- USDA: Nutrient Data Laboratory: Beef, Round, Eye of Round, Roast, Separable Lean Only, Trimmed to 1/8" Fat, All Grades, Cooked, Roasted; Beef, Plate, Outside Skirt Steak, Separable Lean and Fat, Trimmed to 0" Fat, All Grades, Cooked, Broiled
- USDA: Nutrient Data Laboratory: Beef, Round, Top Round Steak, Separable Lean and Fat, Trimmed to 1/8" Fat, All Grades, Cooked, Broiled; Beef, Flank, Steak, Separable Lean and Fat, Trimmed to 0" Fat, Choice, Cooked, Broiled
- Medline Plus; Protein in the Diet; Alison Evert, M.S., R.D; May 2011
- Appendix F: Calculate the Percent Daily Value for the Appropriate Nutrients
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